T-Bar Row

Primary target: Trapezius (Mid/Lower) (斜方肌中下束)

Exercise Details

Equipment: T-bar/barbell anchored + V handle
Sets & Reps: 3-4 sets × 8-12 reps · rest 2 min
How to do it: Straddle the bar, chest forward at about 45°, spine neutral; pull the V handle toward the lower abdomen with elbows about 60° open; squeeze the mid/lower traps and rhomboids at the finish; slow descent.
Common mistakes: Rounded back, big torso bounces, pulling to the chest (rear delts take over)